Gamma-linolenic acid (GLA)

What It Is

Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid found in certain plant-based oils, such as evening primrose oil, borage oil, and black currant seed oil. Unlike most omega-6 fatty acids, which can promote inflammation when consumed in excess, GLA has unique anti-inflammatory properties.

Chemically, GLA is a polyunsaturated fatty acid derived from linoleic acid, an essential fatty acid that the human body cannot produce and must obtain from diet. Once ingested, GLA is converted into dihomo-γ-linolenic acid (DGLA), a precursor to beneficial compounds that can help regulate inflammation and cell function.

How It Works

GLA works primarily by influencing the body’s inflammatory response and cell signaling pathways. After it is metabolized into DGLA, it competes with arachidonic acid (another omega-6 fatty acid that promotes inflammation) for enzymes that produce prostaglandins and leukotrienes — substances that control inflammation, blood flow, and immune function.

When DGLA is metabolized, it forms anti-inflammatory eicosanoids, such as prostaglandin E1 (PGE1), which helps:

• Reduce inflammation in tissues
• Support immune balance
• Promote healthy circulation
• Improve skin barrier function

In addition, GLA plays a role in maintaining cell membrane structure and fluidity, ensuring that cells can communicate effectively and respond properly to hormonal and environmental signals.

Why It’s Important

GLA is important because it can counterbalance inflammation and support several key aspects of health, including:

1. Skin Health: GLA helps improve skin hydration and elasticity. It is often used in managing conditions like eczema, psoriasis, and dry skin, where inflammation and barrier dysfunction are involved.
2. Hormonal and Reproductive Health: GLA may help alleviate symptoms of premenstrual syndrome (PMS) and menopausal discomforts by modulating prostaglandin activity.
3. Joint and Nerve Health: GLA has shown potential benefits in rheumatoid arthritis and diabetic neuropathy, where inflammation and nerve damage are common.
4. Cardiovascular Support: By improving the balance of inflammatory mediators, GLA may contribute to healthy blood vessel function and help manage mild hypertension.
5. Immune Regulation: Through its conversion to anti-inflammatory compounds, GLA can help modulate immune overactivity in autoimmune or allergic conditions.

Considerations

While GLA can be beneficial, several considerations are important before supplementing:

1. Dosage and Source: Effective doses typically range from 240–600 mg of GLA per day, depending on the condition. It is best sourced from cold-pressed, high-quality oils to preserve potency.
2. Balance with Other Fats: Since GLA is an omega-6 fatty acid, it should be consumed in balance with omega-3 fatty acids (found in fish oils or flaxseed) to maintain a healthy inflammatory response.
3. Metabolic Variability: Some people have reduced ability to convert linoleic acid into GLA due to factors like aging, diabetes, or nutritional deficiencies (especially zinc, magnesium, or vitamin B6). In such cases, direct GLA supplementation can help.
4. Potential Interactions: GLA may interact with anticoagulants, anti-inflammatory drugs, or seizure medications, so medical supervision is advised for people taking prescription medications.
5. Side Effects: Generally mild, but high doses can occasionally cause digestive upset, headache, or soft stools.
6. Special Populations: Pregnant or breastfeeding women and individuals with epilepsy or bleeding disorders should consult healthcare providers before use.